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Hamburger vs. Olive oil — In-Depth Nutrition Comparison

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Summary of differences between hamburgers and olive oil

  • The amount of vitamin B12, vitamin B3, iron, zinc, phosphorus, vitamin B2, and vitamin B1 in hamburgers is higher than in olive oil.
  • Hamburgers cover your daily need for vitamin B12, 60% more than olive oil.
  • The amount of cholesterol in olive oil is lower.
  • Olive oil has a lower glycemic index. The glycemic index of olive oil is 0, while the glycemic index of hamburgers is 66.

These are the specific foods used in this comparison Fast foods, hamburger; double, regular, patty; plain and Oil, olive, salad or cooking.

Infographic

Hamburger vs Olive oil infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 31% 20% 108% 30% 78% 58% 54% 28% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +10100%
Contains more PotassiumPotassium +22500%
Contains more IronIron +414.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -99.5%
~equal in Selenium ~0µg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 54% 58% 101% 19% 47% 180% 0% 42% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +596.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 3%
Saturated fat: Sat. Fat 5.096 g
Monounsaturated fat: Mono. Fat 5.495 g
Polyunsaturated fat: Poly. Fat 0.38 g
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
Contains less Sat. FatSaturated fat -63.1%
Contains more Mono. FatMonounsaturated fat +1227.8%
Contains more Poly. FatPolyunsaturated fat +2669.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hamburger Olive oil
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Hamburger Olive oil DV% diff.
Monounsaturated fat 5.495g 72.961g 169%
Fats 14.36g 100g 132%
Vitamin E 14.35mg 96%
Polyunsaturated fat 0.38g 10.523g 68%
Vitamin B12 1.44µg 0µg 60%
Vitamin K 60.2µg 50%
Saturated fat 5.096g 13.808g 40%
Vitamin B3 5.365mg 0mg 34%
Protein 17.08g 0g 34%
Calories 295kcal 884kcal 29%
Iron 2.88mg 0.56mg 29%
Zinc 2.87mg 0mg 26%
Phosphorus 136mg 0mg 19%
Vitamin B2 0.25mg 0mg 19%
Vitamin B1 0.217mg 0mg 18%
Sodium 414mg 2mg 18%
Cholesterol 47mg 0mg 16%
Vitamin B6 0.203mg 0mg 16%
Folate 56µg 0µg 14%
Copper 0.091mg 0mg 10%
Calcium 102mg 1mg 10%
Manganese 0.217mg 0mg 9%
Carbs 24.1g 0g 8%
Potassium 226mg 1mg 7%
Vitamin B5 0.31mg 0mg 6%
Magnesium 20mg 0mg 5%
Fiber 0.9g 0g 4%
Fructose 2.03g 3%
Net carbs 23.2g 0g N/A
Sugar 4.15g 0g N/A
Trans fat 0.814g N/A
Choline 0.3mg 0%
Tryptophan 0.206mg 0mg 0%
Threonine 0.666mg 0mg 0%
Isoleucine 0.716mg 0mg 0%
Leucine 1.319mg 0mg 0%
Lysine 1.226mg 0mg 0%
Methionine 0.37mg 0mg 0%
Phenylalanine 0.677mg 0mg 0%
Valine 0.823mg 0mg 0%
Histidine 0.505mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hamburger Olive oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
38%
Hamburger
34%
Olive oil
Minerals Daily Need Coverage Score
42%
Hamburger
2%
Olive oil

Comparison summary

Which food is lower in Cholesterol?
Olive oil
Olive oil is lower in Cholesterol (difference - 47mg)
Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 4.15g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 412mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 66)
Which food is lower in Saturated fat?
Hamburger
Hamburger is lower in Saturated fat (difference - 8.712g)
Which food is cheaper?
Hamburger
Hamburger is cheaper (difference - $1.4)
Which food is richer in minerals?
Hamburger
Hamburger is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.